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Training Log Archive: willgardner

In the 7 days ending Sep 20:

activity # timemileskm+m
  Running11 7:53:08 68.35(6:55) 110.0(4:18) 692
  Core/Strength2 1:45:16 1.03 1.65
  Orienteering1 45:45 5.64(8:07) 9.08(5:02) 11518c
  Total13 10:24:09 75.01 120.72 80718c

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Sunday Sep 20 #

8 AM

Running warm up/down 19:43 [2] 3.36 km (5:52 / km)
ahr:141 max:169 shoes: Saucony Triumph 5

Running race 1:10:22 [4] 21.25 km (3:19 / km) +76m 3:15 / km
ahr:181 max:194 shoes: Nike Racing Flats

Cheshire Half Marathon

Debut at the distance so didn’t know what to expect. Started behind the lead pack of 10 with two others (incl. Dave Archer), and we worked ok to mile 2, sitting 30m off the lead pack. Dave started turning the screw at 2.5m and I was a bit scared of blowing if I went so didn’t risk it, and was with the other guy until maybe 3.5m when he did the same. Solo from there until around mile 7 where I got joined by two guys who seemed like they were surging though. Jumped on but then a mile or so later I ended up having to do some of the work in the wind as we were dropping off a bit. Shared the work a bit to mile 9, then I kept having to keep the pace higher but was still concerned of going early. Splits seemed ok, but slightly out so I thought I was further up on the time I wanted. Broke away with the guy in a red and white vest and we worked well to the final mile where I just had to sit on the front and try to gain back some time as realised I’d left it a bit late. Finished strong but down on what I wanted.

Ok for a debut. Not an ideal course (got very confused as it didn’t follow the course we were expecting as they’d changed it last minute without warning), and essentially a time trial into the wind for a good section (perils of not making the top-10 wave). Still, pleased I didn’t blow and felt pretty strong throughout; felt annoyingly fresh not too long afterwards.

Running warm up/down 17:09 [2] 3.32 km (5:10 / km) +11m 5:06 / km
ahr:146 max:171 shoes: Saucony Triumph 5

5 PM

Running 20:00 [2] 4.24 km (4:43 / km) +48m 4:28 / km
ahr:141 max:161 shoes: Nike Peg 36

Easy shake out with Ben; debriefing the race.

Saturday Sep 19 #

10 AM

Running 30:55 [2] 6.51 km (4:45 / km) +51m 4:34 / km
ahr:143 max:170 shoes: Saucony Triumph 4 (white 2)

Easy with strides. Perfect morning in the Firs.

Friday Sep 18 #

7 AM

Core/Strength 40:00 [3]

4 PM

Running 30:09 [2] 6.27 km (4:48 / km) +49m 4:37 / km
ahr:145 max:169 shoes: Nike Peg 36

Easy in the Firs. Sudden taper with Sunday actually going ahead.

Thursday Sep 17 #

6 PM

Running 26:15 [2] 4.76 km (5:31 / km) +38m 5:19 / km
ahr:135 max:160 shoes: Nike Peg 36

Running intervals 15:00 [4] 4.5 km (3:20 / km)
ahr:165 max:184 shoes: Nike Zoom Rival Fly

Intervals - 10x30s (1min float).

With Duncan and Ben at East Haddon. Nice evening, just rolling through to keep the legs turning encase Sunday does occur.

Running warm up/down 15:41 [2] 3.34 km (4:41 / km) +25m 4:31 / km
ahr:145 max:163 shoes: Nike Peg 36

Wednesday Sep 16 #

11 AM

Running 1:00:44 [2] 14.01 km (4:20 / km) +117m 4:10 / km
ahr:149 max:165 shoes: Saucony Triumph 4 (white 2)

Legs feeling pretty battered but not too bad. Enjoying the gorgeous weather by the canal.
6 PM

Orienteering 45:45 [2] ** 9.08 km (5:02 / km) +115m 4:44 / km
ahr:144 max:162 18c shoes: NVii Terra TT

Using the new maps Duncan and I made in April in The Firs for some actual O now the bracken is starting to recede a bit. Still a bit high and nettley in place, but in a month or so it should be great. A couple of updates needed in places.

Tuesday Sep 15 #

10 AM

Running 27:14 [2] 6.01 km (4:32 / km) +75m 4:16 / km
ahr:147 max:161 shoes: Saucony Triumph 5

Easy yog to shake out the doms from yesterday.
5 PM

Running warm up/down 21:57 [2] 3.79 km (5:47 / km) +35m 5:32 / km
ahr:136 max:162 shoes: Nike Zoom Rival Fly

Running intervals 38:12 [4] 10.7 km (3:34 / km) +16m 3:33 / km
ahr:171 max:185 shoes: Nike Zoom Rival Fly

Intervals - 15min (3), 10x1min (1min).

With Ben and Duncan on the back road. Legs feeling pretty wrecked from yesterday’s plying, so not feeling snappy, but felt strong and like I was holding good form.
7 PM

Running warm up/down 20:05 [2] 4.39 km (4:35 / km) +32m 4:25 / km
ahr:151 max:165 shoes: Nike Zoom Rival Fly

Monday Sep 14 #

11 AM

Running 41:04 [2] 9.53 km (4:19 / km) +82m 4:08 / km
ahr:146 max:162 shoes: Saucony Triumph 5

Easy; calves pretty ruined still.
5 PM

Running 18:38 [2] 4.01 km (4:39 / km) +39m 4:26 / km
ahr:143 max:154 shoes: Ascis GT-1000

Easy before S&C; to avoid some cows I veered off path though a slightly boggy bit, or at least I thought just slightly. Until I went up to my knees in cow muck and bog, glorious! Had to hose myself down before heading off.

Core/Strength 1:05:16 [3] 1.65 km (39:32 / km)
ahr:114 max:170 shoes: INOV-8 f-lite 195

Damien’s S&C:

- 2x12 hamstring push backs, per leg.
- 4x60s random planks/press-ups/holds, to keep it fresh. Good way of making time go fast, not know what was coming.
- 4x 90s of 60s SL squats, 30s SL burpee, run 50m and into the next leg. Grim.
2x 45s arch leg raises into 45s leg throw-ups. 2 sets.
3x90s/100s of 4 deep squat jumps, into sideways high knee shuttles: out, back to centre, into the next jumps, then head the opposite direction. Hard to hold form and keep it snappy.

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